Gluten-free cooking, wellness, nutrition, and living a positively thriving, engaged life

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Sunday, November 30, 2008

Outside of the obvious turkey dinner now behind us, for most Americans, the most “over-eaten” dish is pizza. When we eat pizza, without fail, we always overeat. It's too delicious. It has too many wonderful tastes. I read this somewhere, though now I can't remember where, but someone actually did a survey on the subject!

While I absolutely remember over-eating myself on the evenings my family enjoyed pizza for dinner, what comes to mind most vividly when I think about childhood meals is those nights my mom would make what she called, “Chinese chicken wings.” We couldn't get enough. We never had leftovers. You bet we over-ate those nights.

My mom would start this meal at least a day in advance, unpacking tons of little wings into large containers filled with a home-made marinade. The wings would sit in the marinade all day. I would open the fridge and see those wings bathing in their sauce on the bottom shelf and feel an overwhelming anticipation for the dinner to come. And when it was over? It was like Christmas being over; so much anticipation and waiting and, like the paper wrappings and open boxes left on Christmas morning, there would be nothing left but empty baking dishes and naked bones on our plates.

This month's theme for “Go ahead honey, it's gluten free” is food from our childhood, for which I created a Chinese chicken wing recipe somewhat reminiscent of those delicious wings mom used to make. For some reason, I've never asked her for the recipe, though I assume it involves soy sauce, sugar, and perhaps many other things I shouldn't be eating.

The theme this month is amazingly appropriate, with the start of the holiday season, which, for me, has always meant spending time with family. In the last few years, since I moved to Portland, it has also meant seeing old friends I haven't seen in a while. And, as I grow increasingly homesick this year, knowing I won't be seeing my family for the holidays, it's nice to cook comfort food that reminds me of home.

The round-up of our contributions will be posted by Noosh at For the Love of Food at the end of the month. Be sure to check them out!

Chinese chicken wings:

Ben and I made a small amount of these, just for us. If you are cooking for a family or a holiday party (these would be great appetizers), increase the amounts to your needs.

Sunday, November 23, 2008

Ben stated something I had been sort of unconsciously mulling around my mind for a while. That company that makes Spam in a small town called Austin, in southern Minnesota, a few hours drive from where I grew up, labels all of its gluten free products with the most beautiful words in the world: Gluten Free.

And, don't let the fact they make Spam turn you off of their other food products; they make several products that are minimally processed and as “natural” as possible. The product we were purchasing on that particular occasion was likely not that “natural” since it was turkey pepperoni, but we did know for sure that it was gluten free.

Ben and I decided to go back to our pizza roots and make (turkey) pepperoni pizza this weekend. I created the crust and he dealt with the toppings. If it gives you any idea of how easy this crust is, he finished preparing the toppings of sliced olives, sliced mushrooms, (turkey) pepperoni, diced onion, and shredded mozzarella at the same time I had the crust topping-ready.

We tried a couple of crust variations and we even did calzones one of the nights. It worked and was amazingly delicious.

Something else that has been sort of mulling around in my head lately, not so unconsciously, is the fact that I haven't been craving exercise like I used to. Really, I used to put in an hour on the treadmill like it was no big deal and come away feeling empowered and alive. I weight-trained for an hour 3 times a week. I powered through multiple training sets on the indoor rower during the winter months and hours of rowing on the water Spring to Fall. I loved it, I loved all of it.

But, since those dark months this spring, when I became too weak to even walk a few blocks, I haven't worked out that intensely since. I haven't really had the desire.

In wondering why I haven't been excited to go back to what used to define such a large part of my identity (“I am an athletic person”) with the energy I used to have for it, I have come up with a few possibilities.

Maybe working out to that degree was filling some void I felt in my life that is no longer present, maybe I simply don't have as much frustration in my life as I used to, or maybe I care less about my body appearance than I used to.

I think, to some degree, all of the above is correct. Working out has been a great coping mechanism for me for years, and lately my life has been relatively angst-free (outside of the obvious diagnosis!). I also, as a result of my diagnosis, not only naturally weigh less (before eating gluten free, my body didn't metabolize food properly, so I weighed at least 10 pounds more than I do now, though I was working out twice as much and eating half as much!), but I also view my body in a different manner – I much more concerned about how healthy it is than what it looks like. But, also, I think that when I physically couldn't row and run and weight train like I used to, I had to redefine my sense of self to not include “athletic” so that I wouldn't go crazy.

One of the things I struggled with most was feeling incapable of doing my normal activities, so I likely redefined my self to not include those activities, in order to feel more true to my 'self.' It helped me deal with my illness. To feel mentally healthy, especially in a western culture, we like to view our activities as congruent with our self-identities. We also like to view our "self" as consistent (not-changing); observed inconsistency lowers our sense of well-being.

But now, I have gotten better to the point where I CAN workout like I used to and I have little desire. So, this week, I began trying to get myself back into my usual groove – and it's working. It feels great to push myself and to feel muscles again I forgot I had. We'll see, maybe I will redefine my 'self' again enough to feel “athletic” like I used to :)

Gluten free, yeast free, dairy free, (vegan even!) pizza crust :

We have two versions of this recipe – the first one is a thinner crust (the almond flour version) and the second one has a more bread-like texture, more like homemade pizza crust, but with less flavor (the garfava flour version). Neither one is going to be like pizza-house pizza (there's no yeast in this recipe!), but they are both delicious, relatively healthy, hold up to a lot of toppings, and are crispy on the bottom and edges.

1 cup tapioca flour

½ cup millet flour

½ cup sorghum flour

½ cup almond flour or (for more bread-like) garfava flour

1 tablespoon baking powder

1 teaspoon xanthan gum

½ teaspoon sea salt

2 tablespoons olive oil

1 teaspoon dried basil

¾ cup water

Prepare a baking sheet with parchment paper and preheat oven to 400F.

Mix all of the dry ingredients together and then add olive oil and water. Mix well. Knead the dough with your hands for a bit until even texture.

For regular pizza, form a ball and flatten on parchment paper. Pour some water into a small cup and wet the back of a large spoon to spread the dough out into a round disc, about ¼ inch thick, with slightly thicker edges. Re-wet the spoon as necessary. Top with your favorite toppings and bake for about 20-25 minutes.

For calzones, form two balls and place each on a piece of parchment paper. Spread out the dough as directed above. Place fillings in the center of the dough and, using the parchment paper, pull the sides of the dough together and pinch together with your fingers. The resulting calzone will be a half-circle shape. Slice a couple of air vents in the top of each calzone (to prevent bursting) and bake for about 20-25 minutes.

Tuesday, November 18, 2008

Whoever said that necessity was the mother of all invention was certainly right – especially when it comes to my cooking. After making coconut milk ice cream on Friday, I ended up with about 1/3 cup coconut milk leftover, which I placed in a screw-top container and stored in the fridge.

It wasn't enough for making a curry, nor was it enough to use in a soup. However, I wondered what it might add to a muffin recipe.

As odd as it may seem, I developed this recipe around having this bit of coconut milk lurking in my fridge, but they turned out amazing! Every time I make ice cream from now on, guess what is going to follow?

Coconut flour has really become a favorite of mine for baked goods like muffins, cakes, scones, etc. It really gives them a great, soft texture, while still holding these tender baked goods together.

On a side note, please, if you have time, participate in my dissertation research (see note above). I need at least 300 participants and I only have 64 as of today :( Pass it on to your friends and family too!

Toast the pecan pieces and coconut in a skillet for a few minutes over medium heat, stirring frequently, until coconut begins to brown and the whole mixture becomes fragrant. Remove from heat and set aside in a small bowl.

Mix dry ingredients in a large bowl and create a well in the middle of the mixture. Mix wet ingredients in a medium bowl and pour into the well of the dry ingredients. Mix until just combined and stir in pecans and coconut.

Sunday, November 16, 2008

I came across a great example of what I touched on in my risotto post regarding access to food this morning while reading the Sunday Oregonian.

This article from today's Oregonian speaks well to the issues we have regarding access to healthy food options and illustrates why preaching to people about what constitutes healthy food does not make it any easier for them to access fresh fruits and vegetables on a regular basis. It may encourage them to strategize around how they could increase fruit and vegetable consumption, but when you can reasonably only get to the grocery store once a month, you don't have access to those perishable items 3 of the 4 weeks in a month. It shows just how important the design of our cities, meaning where grocery stores are located in relation to housing, is in access to healthy food. This is no small issue and affects a large proportion of our population. It's another piece to the puzzle.

This woman's story takes place in a city in which public transportation is some of the best in the United States - imagine even fewer bus routes and less frequent service. Further imagine having food allergies and intolerances and being in this woman's shoes. Maybe some of you reading this are in that place...

Friday, November 14, 2008

No, I'm not talking about the difference between having to dress in office-wear versus home-casual. I'm not bragging that I don't have to wear business-casual. I'm talking about jeans feeling like home-casual; it's been a long time since jeans felt comfortable.

I used to suffer through wearing jeans or dress slacks while in public (at school or work) and then scurry home to put on sweat pants or workout pants (those with stretchy, giving fabric) so that my poor little belly would be comfortable. By the afternoon I would feel painfully bloated so that the jeans that had fit that morning felt like they had shrunk two sizes. And not to mention I would be so cranky and irritable that all I wanted was to be home.

I may be saying too much for some audiences...though many of you who are reading this site have been there and you are, by now, so used to talking about your former symptoms (even if only with close friends and family or with doctors), or hearing about others' symptoms that it doesn't even phase you.

Some of you, I imagine, stumbled upon my site through a google search for gluten free recipes or other information. Maybe you are suffering from a strange set of symptoms and you suspect you may be gluten intolerant, and, as I did, you are soaking up anything you can to determine what path to take and whether you may have to ditch glutenous foods.

I like to point out how my life has changed, what symptoms I am no longer experiencing because it helps me remember how far I've come. I am not completely healed, but I am getting there. And many would say I am nearly 100%. Did I mention I rowed in two 5K regattas last month?

Sometimes, though, I feel as if I maybe just awoke from a bad dream. I feel so healthier now that I “forget” what I used to feel like and I frequently “forget” that I still need to be super careful about what I eat. I bought a package of Trader Joe's rice cakes a couple of weeks ago, not looking at the package until I was already half-way through one of them – they are processed on equipment shared with wheat! Ugh - I paid for that one.

I also write these things because I want to make a difference for anyone who is, like I was, searching the internet for hours, searching for answers. I read countless people's stories; stories of their symptoms and their path from one healthcare provider to the next, until they finally got a diagnosis. Or, until they finally listened to their bodies, ignored the doctors who diagnosed them with “irritable bowl syndrome,” and started the gluten free diet.

I wrote a large part of my story in my original post on this site, called acceptance, for that person who might read themselves in my story, decide once and for all to try going gluten free, and discover what feeling normal and healthy feels like. And, eating gluten free doesn't just mean the elimination of symptoms. Untreated celiac disease can lead to anemia, malnutrition, thyroid disease, osteoporosis, and even GI cancers, among other things.

What I would say to the former me is to not worry about the food part; you really don't have to “give up” or “go without” anything. In your own kitchen, the sky's the limit. And companies such as Pamelas and Thai Kitchen and Glutino are creating ready-made gluten-free versions of all of your favorites. More and more companies and restaurants are tailoring food just for us, right down to breweries that make gluten-free beer. Several gluten free bakeries are popping up all over the United States and many of us have access to freshly-baked gluten free scones, muffins, bread, pies, cookies, and brownies (to name a few!).

And, gluten-free bloggers are all over the internet, from all over the world, with stories and recipes and tips to keep your life sane.

Someday you will look back on your former life with wonder over what you put up with on a daily basis.

That is what I would say to my former self.

I realized today, while on my run, that next week marks nine months of gluten-free eating. Poor Ben had only been dating me 4 months when I called him, late, after hours of devouring information in chat forums and on various websites and blogs. My head was spinning. I had been crying, realizing what I had guessed was likely right, that I would have to “give up” gluten. I explained to him what I had discovered and he was more excited for me that I might have the answer than worried about the dietary restrictions. He said, “So, we'll eat gluten free.” I countered with, “I don't think you realize what this means – everything has gluten in it!” He refused to be phased by it and just simply stated that we will figure it out together. His support, and his help, really got me through those first few months. He called restaurants for me, before we met friends for dinner, to see what GF options they had available. He searched out GF products while grocery shopping for himself. He now has that automatic reflex of turning a product over, to read the label, as much as anyone who himself is gluten intolerant!

In a saucepan over medium-low heat, bring coconut milk, peppermint extract, and agave to a strong simmer (but not a full boil). Stir constantly once it begins to audibly simmer and cook for about 5 minutes. Pour the mixture into a bowl and let cool. Chill in the fridge until completely cold.

Meanwhile, chop your chocolate bar into small pieces or shave with a large-hole grater.

Remove the bowl form the fridge and remove any skin that has formed on the top. Process according to your ice-cream maker's directions. (I have to add the chocolate at the end, so add the chocolate according to your maker's directions).

*Most of the Dagoba bars say they “may contain trace amounts of milk protein.” If this is too much of a risk for your belly, use a bar or chips that are 100% dairy free, such as Enjoy Life brand.

Wednesday, November 12, 2008

When I was in college, I created a Spanish-rice inspired casserole, which one of my friends (and roommate at the time) dubbed, “Lorenzo's Spanish casserole.” This was another one of those casseroles I could make on Sunday evening and eat all week for dinner, unless, of course, I was sharing with my roommates, which we often did. That casserole consisted of a box of Spanish rice mix (it came with white rice and a seasoning packet) and I threw in things like black beans or ground turkey, corn, black olives, bell peppers, and onion. I think it changed slightly each time, depending on what I had on hand and what I was craving. I would top each serving with a good dose of shredded cheddar cheese and a dollop of sour cream.

I thought about this casserole the other day, when I was making a Spanish-inspired risotto. By no means was I basing the risotto on that previous dish, but as the rice started to soften, I looked down at the ingredients swirling around my wooden spoon, and the sight lit a small flash in my brain – a vague memory of the look and smell of Lorenzo's casserole.

I almost immediately smirked, thinking how far I've come from cooking something from a box. I not only usually CANNOT make things from a box, because manufacturers so often use glutenous substances as binders, but I realized I actually stopped making things from boxes well before I was diagnosed gluten intolerant. I couldn't stand the sodium content. And the unpronounceable ingredient list. They stopped tasting like food and felt plastic-y.

And I thought about that seasoning packet. Who knows what is in there? Now that I have so much fun playing with seasonings and learning what tastes fantastic together and wondering how it would taste if I just added a bit of cumin or something-or-other... I can't imagine throwing in a boxed seasoning packet, mindless, and unaware.

But, I cannot charge or blame anyone who cooks from a box or a package. My understanding of how fortunate I am to be able to afford to by-pass those cheaper, pre-made meals in favor of my own creations is just too great. I also far too well understand my good fortune of feeling confident in the kitchen and having the immeasurable resource of the internet at my fingertips, with it's vast array of cooking tips and techniques. Furthermore, I live in city with a farmers' market steps from my front door. Fresh produce, poultry, eggs, and cheese are just a few offerings abundantly available. Contrast this with some parts of this country where even the nearby grocery stores don't stock fresh produce.

My work in psychology and health often intersects on issues such as these, and I see how complex a problem it is, as well as how complex the solution needs to be. Improving the entire education system in the U.S., creating living-wage jobs, improving access to fresh produce, and even things like altering marketing practices to change what is considered “normal” eating habits – these all have to be part of the solution, among several other components. Until then, it will remain more practical, more affordable, and more comfortable for many people to cook from, and eat, packaged foods. Even I use canned beans more often than cooking my own.

All of that was swirling around in my mind, as I stirred and stirred my risotto.

I have been playing around with Spanish smoked paprika lately, since Ben moved in with a large jar of it. I added it to the yellow split pea soup I posted earlier (which I labeled “chili” for my own tomato-free imagination). So, when I decided to whip up a risotto for dinner the other night, I wondered what kind of a risotto would have smoked paprika? What else would I add?

Since risotto is traditionally Italian, it took some box-breaking, mentally, for me to think away from traditionally Italian ingredients.

I started out with a lot of minced garlic, some olive oil, and the smoked paprika. For some reason, I like kidney beans in my “Spanish” dishes lately – I think it's because of their red color. So, I opened a can of kidney beans. Following the beans came some good, Spanish olives...

I eventually created what I think is the best risotto I have ever made. It's flavorful and punchy. It keeps you guessing. It's not traditional – and I like that.

Spanish Risotto:

Use a good, deep stock pot or dutch oven for this - it helps prevent some of the broth from evaporating away. You will also want to use a good, comfortable wooden spoon, since you will be doing a lot of stirring. This recipe calls for cheese, which adds a lot of flavor to the dish, but it is just as delicious without it. The lovely thing about risotto is it's creamy texture, with or without any dairy product.

1 cup Carnaroli rice (this rice is the easiest to use if you are not an expert risotto maker, but you can also use Arborio, which is harder to get "right," but I think it is more easily found)4 - 5 cups good broth (depending on how much evaporation you end up with)1 tablespoon Spanish paprikaground black pepper2-3 garlic cloves, crusheddash cayenne pepper1-2 tablespoons cilantro1/2 can kidney beans1/2 cup sliced Spanish olives1/4 cup pine nuts1/2 cup sliced green onion1/2 cup hard cheese, shredded (such as zamorano or manchego)

Bring your broth to a simmer in a sauce pan over medium-low heat. Keep it simmering at this heat until you have used it all.

In your large stockpot, heat a good dose of olive oil (it should well-cover the bottom of your pot) and saute your garlic for a few minutes. Add the rice and stir for a few minutes, until the edges of the rice become translucent. Add your paprika, some black pepper, a dash of cayenne pepper, and the cilantro. Stir to mix well.

Add a ladle-full of broth and stir until all of the broth is absorbed. Add another ladle-full and stir until absorbed. Continue this until all of the broth is used, or until the rice is tender, with just a tiniest bit of bite left.

Stir in the olives, beans, and green onion. Mix well and heat through. Add one last bit of broth, if needed.

Add the shredded cheese (optional) and stir.

Take the pot off of the burner and set aside, covered, to rest for about 4-5 minutes.

Meanwhile, place a skillet on the hot burner and toss in your pine nuts. Toast these over medium heat for a few minutes, until they start to turn color.

Either stir your pine nuts into the risotto, or use them as a garnish.

Sunday, November 9, 2008

Is there anything more calming and comforting than the warm scent of cinnamon?

This Fall, I have been cooking and baking a lot with cinnamon, especially in some combination with apples or cranberries. And the scent strikes me every time, as if I forgot in a matter of hours just how lovely it was.

This wonderfully sweet and spicy scent brings up all sorts of good feelings and all manner of memories.

I remember moving out here with former boyfriend, driving all the way from Minneapolis in a pick-up truck, with a temperamental trailer hitched to the back. In the middle-of-nowhere-Montana, we stopped for a quick lunch (PB sandwiches – clearly well before I ever suspected a gluten intolerance) at a large gas station. We pulled off to the side of the parking lot, ate our lunch, and watched the fierce wind whip flags on flagpoles, blow leaves off of trees, and kick up dust all around us. We declared this spot the windiest city in the United States (move over Chicago!). Though there were mountains in the distance, the land around us was mostly flat, and you could see for miles and miles.

Once we were ready to get going again, former boyfriend turned the keys in the ignition and the truck refused to start. At about the 100th try, we walked over to the pay phone on the side of the building to call AAA for a tow or a jump (which ever one was needed). On the brick wall, next to the pay phone, hung a small bat. Yes, a bat, the animal, not the sporting equipment. It was upside-down and apparently chose that spot for it's bed.

We waited and waited for AAA. I took pictures of the horse at the fence next to our truck. We went back to the pay phone to call AAA and saw the bat had slid slightly lower down the wall. I browsed the little gift shop adjacent to the gas station. The bat slid further. We waited some more.

By the time AAA came to tow us to Bozeman (nearly 100 miles away), to the dodge dealership, it was almost dinner time and the little bat was nearly on the ground. We were dropped at the dealership minutes before they closed and they informed us they wouldn't get to even look at our truck for another week.

We couldn't wait in Bozeman for an entire week.

We returned to the truck, which now sat paralyzed in the dealership parking lot. We got in and it started to rain. The lights turned down in the dealership. I cried. We didn't know where we were going to go. We weren't within walking distance to ANYTHING. The dealership had given us a number for a smaller garage in the city, so we found a pay phone, called the number, and waited.

The man who arrived wore coveralls and was smoking a pipe. In a matter of moments, he had us hitched to his tow truck, had called his wife to help us find a room for the night, and we were on our way. He dropped us off at the motel and said he'd call us in the morning.

Overly hungry, tired, and worried, we had dinner at the little restaurant next to the motel. Former boyfriend ordered a slice of pie for dessert and I, too upset to really eat much, ordered tea. Apple cinnamon tea.

The tea somehow comforted me. I slowly began to feel better.

First thing in the morning, the same man from the garage called us in our motel room. He said the AC compressor seized up, freezing the entire engine. He could by-pass the compressor with a different belt or replace the compressor. We opted for the alternative belt option. And, voila! We were on our way.

I have thought a lot about that man over the years and I can't help but marvel at his genuine concern for us, total strangers stuck in his town. He was likely at dinner with his family when we called, but he drove out, picked us up, and took care of us when we were at a point of not even thinking clearly enough to take care of ourselves. Who else would have thought to secure us a place to stay right away? We weren't even thinking that far ahead.

Former boyfriend and I are not religious, but as we drove away that morning, back on the road to Portland, former boyfriend asked me, “Did that man have wings on his back?” And we both thought, yes.

That experience is actually what got me to start drinking tea. On our first grocery store trip in Portland, I picked up some of that apple cinnamon tea, along with peppermint, and some others. I had a hard time sleeping those first few weeks and I remember sitting alone at the kitchen table in the middle of the night, with former boyfriend fast asleep in the bedroom, sipping my tea. It helped, somehow.

Memories like that first cup of apple cinnamon tea flit through my mind yesterday as the warm smell of cinnamon came wafting from the kitchen. I had created a way to use cranberries in a healthy breakfast bar and I was waiting to see how they would turn out.

They turned out just like I wanted: a mostly fruit- and nut-filled bar you can hold in your hand and eat on the go, if necessary. Something sweet, yet low in sugar and full of fiber, protein, antioxidants, iron, and other good stuff.

Cranberry cinnamon breakfast bar:

1/3 cup tapioca flour

1 cup brown rice flour

1/3 cup coconut flour

1/3 cup teff flour

2 tsp baking powder

½ tsp xanthan gum

¼ tsp salt

1 tsp cinnamon

1/4 teaspoon allspice

1/4 teaspoon nutmeg

1 tsp vanilla

1 cup almonds, coarsely chopped

¼ cup wide-ribbon, unsweetened coconut

¼ cup honey or agave nectar or brown rice syrup

1 egg

1 ½ cup buttermilk (any milk and a Tablespoon apple cider vinegar)*

1 cup diced apples

1 cup fresh cranberries, chopped in half or quarters

3 tbs coconut oil

Prepare an 8-inch square pan (for thicker bars) or a 9x12-inch pan (for thinner bars) by either greasing the pan or lining it with parchment paper. Trim the excess paper from the edges of your pan with your kitchen scissors. Preheat your oven to 375F.

Throw the chopped almonds and the coconut into a skillet and toast over medium heat, stirring frequently, for a few minutes, until the coconut begins to brown and the mixture is nice and fragrant. Remove from skillet and set aside.

In a large bowl, mix your dry ingredients, including spices, until well blended. Add the milk, egg, honey, coconut oil, and vanilla and mix until just combined. Mix in the fruit, nuts, and coconut.

Press the mixture into your pan and bake at 375F for about 25-30 minutes until top begins to turn golden brown and a toothpick inserted into the center comes out clean.

Enjoy!

*To make buttermilk, take your favorite type of milk (moo cow or otherwise) and add a tablespoon of apple cider vinegar. Set aside for about 10 minutes before adding to the rest of the ingredients.

Thursday, November 6, 2008

I worked from home today, busily typing away, creating syntax files. These syntax files will soon be used to analyze my dissertation data, once I finally have enough participants. It has been a long time coming, but I am finally collecting data.

The fog drifted in and out, but mostly stayed in. As I ate my lunch (a sandwich made from delicious home-made gluten-free bread!), I watched the fog swirl around and nearly hide the tops of the apartment towers nearby. It's been chilly and drizzly all week.

I've been padding around lately in my slippers and big sweatshirts and sweaters, trying to keep warm. Even the cats have been tucking their noses under paws and tails to keep them warm, and Rosie hasn't left my side all day. Seriously – ALL DAY.

And, I am amazed I made it out on my run this evening. I looked outside at the growing darkness and the haze created by blowing mist and it looked daunting. Good thing I had friends waiting for me, expecting me. Once I was out there, the wind, rain, and even the hill were no big deal (at least until my knees started to whine at me). I am always amazed at how some of the most seemingly daunting tasks really are pretty easy, once you just bring yourself to do them.

I've been enjoying the return of hot tea season and the enormous variety of herbal teas in my tea cupboard. Ben just gave me my third cup of the day. Did you know, by the way, that Republic of Tea is certified gluten free? I did a little dance of joy at my desk when I discovered that. I love their teas and, of course, I own many.

I've also been enjoying the return of the soup season.

I cooked up a batch of yellow split-pea soup this week, which was one of those recipes that come out of desire to use up something I've had lurking in my cupboards for a while. These recipes are almost always an exercise in “what else do I have in my kitchen I should use up?” My answer this time was celery, green onion, and fontina cheese.

I really wanted this soup to be hearty. I really wanted a good substitute for the chili I cannot eat (tomatoes are no good to me right now). It turned out delicious enough to share. I'm calling it a "chili" only because it's my chili stand-in for now.

Tuesday, November 4, 2008

Maybe I'm just a 'silver lining' kind of gal, but I think I'm pretty lucky to have been diagnosed gluten intolerant.

First and foremost, I now feel better than I have in years, and probably better than I've felt my whole life. I'm lucky that I found the source of my symptoms, and at such a relatively young age.

Additionally, my diagnosis forced me into the the kitchen like never before.

I loved to cook and bake in my previous life. In fact, one of the reasons I didn't want to believe a food intolerance or allergy could be at the root of my symptoms was because I was afraid I wouldn't be able to cook as freely or imaginatively as I wanted. I feared having to scrutinize my ingredients and, ultimately, having to leave certain things out. I worried I would never be able to cook for others, because I didn't want to serve an inferior product! (I laugh now, thinking that had been a concern!)

In fact, it turned out to be just the opposite.

If I had never been diagnosed gluten intolerant, I wouldn't know what agave nectar is. I wouldn't have figured out how easy it could be to make macaroni and cheese from scratch (I would still be struggling with that darned roux method). I wouldn't know the peppery-nutty flavor of amaranth at breakfast. I would probably never have ventured into the realm of baking with any flour besides wheat flour.

In this life, I have done more experimenting with ingredients than I ever had in my previous life.

One of my greatest discoveries is that you can change the texture and flavor of baked goods simply by changing the combination of flours you use. I feel now that wheat flour baking is really limited; bakers stuck in the rut of using only wheat flours can change liquids and fats and sugars in their baking, but are limited in what they can produce with plain wheat flour.

I have several different flours lined up in my cupboard and in my refrigerator, waiting, at the ready, to become delicious (and usually healthy) muffins, scones, cookies, and bread. I play with new ones as often as I can, curious to see how they operate in a recipe, in combination with other flours, and in combination with still different flours. I feel like I have made a million different batches of muffins over the past few months, each one slightly different in texture and flavor. I keep changing up the flour combinations and quantities.

After a lot of reading, and a lot of playing, I've started to develop a feel for what each flour lends to my baking. So far I've tried:

Coconut flour: It's slightly sweet, so it's perfect in sweet baked goods, especially if you aren't using a lot of sugar. It also creates a smooth, pillowy texture when used in small quantities, but it can be somewhat heavy if you use it as the dominant flour. I recommend increasing your liquids a bit when using this flour as a substitute for another in a pre-written recipe, because it absorbs moisture pretty readily. And, with 6 grams of fiber per 2 Tablespoon serving, it adds a lot of fiber to your baked goods.

Millet flour: This flour has fallen back into favor with me, especially in combination with coconut and sorghum flours. It creates a crumbly texture, which, when used exclusively with brown rice flour, creates gluten free baked goods many people complain about – they fall apart too readily. However, add this flour to a combination of tapioca, coconut, and sorghum flours for baked goods meant to be somewhat crumbly (e.g., pecan sandies, Russian teacakes, or scones) and voila! you get the perfect texture you were looking for! This flour, too, is high in fiber – 4 grams per ¼ cup.

Sorghum flour: I have read several gluten-free bloggers advise newly diagnosed individuals to avoid baked goods for a while, until their palate begins to forget what wheat-filled baked goods taste like. And, rightly so, since wheat, rye, and barley definitely have distinctive tastes that we probably even take for granted until we do not taste them anymore. They don't want the newly diagnosed to be out-right disappointed when the package of gluten-free cookies or their store-bought gluten free breads don't taste right. However, these products usually have rice flour and potato flour as their base, which means they don't really have taste at all. Sorghum flour probably most closely emulates wheat flour in taste and function (although it still doesn't have the ability to bind, because it's gluten free). It is a good, sturdy, and all-purpose flour and has become the taste of bread for me. This flour is relatively high in iron, supplying 8% of our daily needs in a ¼ cup, has 3 grams of fiber, and provides 4 grams of protein.

Teff flour: This is another flour that adds a cereal-like flavor to baked goods. It is made from the smallest grain in the world, and is super-fine as a flour. It is nearly as fine as a pure starch, like tapioca, and can sometimes be used as a thickener. However, unlike pure starches, it is really high in fiber (4g), protein (4g), and iron (13%) per ¼ cup. I use it to add flavor to savory baked goods as well as in breads. It has a unique ability to yield a smooth texture while also adding fiber. I have also read a lot of buzz about this grain on training websites (e.g., runners world), where they tout it's health benefits to those who are highly physically active.

Tapioca flour: It's also called “tapioca starch” so that should give you some idea of what it's like. It's a pure starch, nothing but empty calories. However, it does a lot for gluten free baked goods and has become a staple in my pantry since I have to avoid corn and potatoes as well. It helps to bind gluten free baked goods, gives them a bit of 'sticky' mouth-feel (if you use a lot and that is what you are going for, such as with potstickers), and provides the nice firm crust typical of gluteny baked goods. Even though tapioca is completely devoid of nutrition, I almost always add it to my baked goods in small quantities in order to get that golden crust. I also use it as a thickening agent for sauces (in place of cornstarch or potato starch) and in my fruit crisps (mixed with the fruit and in the topping).

Almond flour: This flour is pure, ground almonds, so it naturally adds a nutty flavor and a good amount of protein (6 grams per ¼ cup). It's primary benefits are the rich flavor it adds to everything and its almost moist spongyness (yes, I made up that word). It is very versatile; you can almost throw a small amount of almond flour in the place of any flour to enhance the flavor and nutritional value and you will get great results. It is also great in pastries and crackers. I have yet to use large amounts of it in my baked goods (aside from the financiers), since it is incredibly expensive.

Garbanzo and Fava bean flour (a.k.a. GaFava flour): This flour is ground from garbanzo and fava beans, which means it is really high in fiber (6g), low in carbohydrates (18g), and high in protein (6g), per ¼ cup. It also provides 10% of your daily value of iron. On the positive side, it's really healthy and lends a pliability to baked goods, such as wraps. However, it tastes like beans. So, if you don't like or want the taste of beans in your baked goods, either use very little of it or make sure your recipe is filled with other, stronger flavors to cover up the beany taste.

White and brown rice flour: These flours are the most common substitutes for wheat flour in gluten-free cooking, however, they are pretty devoid of nutrition and are pretty starchy. Not to mention, they are pretty flavorless. Also, they can be somewhat grainy, especially if they are not ground fine enough; in contrast to coconut flour, which is a moisture absorber, rice flour doesn't absorb liquid as quickly, so baked goods using strictly rice flours can be very grainy and crumbly. However, they can be used as a relatively inexpensive base flour, in combination with some of the other gluten free flours. I often use rice flour as a 'base' because I cannot afford to use others, such as sorghum. Also, given they are relatively tasteless, they provide a nice blank flavor canvas with which you can play.

As you can see, I could never play around with flavor and texture this much with just wheat flour, and I likely wouldn't have even thought about using any of these flours if I hadn't been diagnosed gluten intolerant.

I have several more to try, such as buckwheat, amaranth, and quinoa, and I look forward to discovering what these flours have to offer as well.

As an example of what difference a few flours make, I have been playing around with baking bread. I have to give serious credit to Kate over at gluten free gobsmacked, who came up with a sandwich bread recipe that is the best I've ever seen.

It does not crumble. It sits on the counter for days and does not harden. It has magical powers. (okay, not really, but it feels like it). I had given up baking my own bread because I was tired of being disappointed. Every recipe I tried was an exercise in clearing out an entire day, complicated directions, and expensive ingredients, all that ended up with disappointment.

I tried Kate's recipe for pepita-powered bread after reading the recipe 100 times and hearing great reviews from other readers. I did a little happy dance as soon as I cut into it. It didn't just “suit it's purpose” it was GOOD!

However, I'm the kind of girl who used to eat whole wheat bread you could sand wood with. My favorite bread is German seeded bread. And this bread was pretty close to white bread in its consistency. Nutritionally, it was great, but consistency-wise, it's similar to white bread.

So, armed with my gluten-free flour knowledge, I made some tweaks. It's still soft, but a bit sturdier and more textured, perfect for my German-girl roots.

See how the type of flour changes the results?

(This is the turkey sandwich I had for lunch today, complete with cranberry sauce, spinach, zucchini slices, and a good goat cheese.)

I don't want to post her recipe, since it is her genius, but you can find the recipe at the link above and I will detail what I did to make it the tougher kind of bread I like:

I followed her recipe exactly, except I used 1/2 cup sorghum flour and a 1/4 cup teff flour in place of the millet flour. I also used only 2 1/4 teaspoons of yeast (I need to watch the amount of yeast I ingest) and used 1/4 cup of raw honey in place of the brown sugar. Since my sweetener is liquid, I reduced the water by a 1/4 cup (at the end). Oh, and since I don't have a cooking thermometer, I just baked it for the full 45 minutes and that seems to be perfect every time.

Now that you've seen an example, and are armed with the extent of my knowledge, I encourage you to enjoy playing with some different flours, learn how they work for you, and make your baked goods your own!

Sunday, November 2, 2008

“Right, but if I want to vote yes on funding a school program and my vote gets canceled out because someone who didn't even vote automatically turned into a 'no' vote, I would be pissed. How does anything get passed?”

“I philosophically believe in mandatory voting and this compels people to vote if they don't want their vote to be automatically a 'No' vote.”

“I do too, but an apathetic person isn't going to be motivated to vote because of this majority quorum rule.”

We had quite a heated debate this morning as we worked down our Oregon ballot, regarding one measure in particular. For each measure, we voiced our views and were often enlightened by what the other saw in potential short- and long-term implications of the measure. We certainly benefited from the other's experiences and areas of expertise. And, it just felt great to sit down with the descriptions of the measures, information on all of the candidates, and our ballot, to make our decisions.

“I feel like this is the most informed voter I've ever been,” Ben remarked. I had to agree.

While we usually agreed about whether we thought a particular candidate or measure would be a positive choice, our reasons were sometimes slightly different. We also didn't always select the same candidate or response to a measure, but felt good in our individual decision, having heard another's argument and read the information available to us.

It took us quite a while to finish our ballots, but it was definitely worth it.

I took a picture of my ballot, in particular the place where I voted for Obama for president. It is a historical moment.

And, I'm not talking about potentially electing the first African American president of the United States.

I'm talking about voting for someone I believe really gets it. I always used to say that anyone running for president should be required to have degrees in the humanities: psychology, anthropology, cultural studies, sociology, etc. They should also have been immersed in the culture of another country at some point in their lives to the point where the culture becomes second nature and they think and dream in that country's native language. And, they should know what it's like to feel in need of emergency care and have to make the decision of whether they go not based on their symptoms, but based on what they can afford to pay this month and how they are going to get there without an hour-long bus ride.

If you don't truly understand humanity, how do you effectively make humane decisions? How do you relate well with other countries when the only lens through which you have to view them is your own? When you never saw a need to worry about the budget at home, how do you properly prioritize funding?

As we've seen over the last eight years, you don't.

For example, anyone who understands human nature, has read a few history books, and has a bit of understanding of cultural relevance could have predicted the state of Iraq today. What happens when you remove a dictator from a dictatorship that has been in place for decades? Fear, uncertainty, and, oh yeah, mass chaos. The Bush administration thought we could go in, take out Saddam, implement 'democracy,' and the people would be grateful, happy, and peaceful. Why wouldn't they would adopt our 'american' way of life without hesitation? - was apparently what they were thinking. The Bush administration apparently knew nothing about the strength of tradition and culture.

I will have to keep from going on a tirade here.

As mentioned in one of my recent posts, Ben and I attended a big Halloween party this weekend, hosted by a friend of mine.

She was the spitting image of Sarah Palin, shotgun toting and everything. Oh, and of course, the Joes were there, along with Cindy McCain. In addition, there were jazzercizers, a rubik's cube, Angelina Jolie (with her 10 children), and, of course, a clothesline!

We also celebrated our anniversary this weekend, having 'dated' for a year. It feels like it's been mere weeks, in terms of how quickly the time has passed, but it also feels like we've known each other for all our lives.

We didn't really even 'date.' We just continued our lives, but together.

The start of that life was a walk along the waterfront park, on a Friday evening. We met around 5:00, just before it started to get dark. We had been having a week of sunny, warmish fall weather that week, so when asked for a 'date,' I suggested this low-pressure, low-stress activity.

He was coming from work and I was coming from a meeting at school. I remember spotting him a few yards away - he was wearing a white button-down shirt, un-tucked, with a pink tie. We started talking and, before we knew it, we had walked the entire 2.8 mile route.

So, we went to dinner so that we could keep talking.

And, as you can tell by this morning's ballot discussions, we haven't stopped talking since. (Sometimes, admittedly, I have to remind him he is preaching to the choir, but that's another story).

We liked our cheese, wine, olive, bread meal from my birthday so much we both suggested doing it again this weekend to celebrate our anniversary. (And then laughed at our seemingly joined brains).

Transitioning to the gluten free life? My most helpful posts

About this blog

Any transition can be a struggle, but it can also be an opportunity to grow and flourish. Since discovering I am gluten-intolerant, I have grown as a cook and as a person. In fact, I dare every day to live my life in a way that promotes strength, healing, and, most of all, thriving.